Well, the Blue Ridge Relay is behind us, and we feel the need for speed… well, maybe some fast tempo too. 7 hardy souls emerged from the dashboard lights to descend upon the Martin MS track for some #HiFidelity fun. YHC was happy to pull out a new workout and test us in different ways this week. On to the thang.
Warm-up jog for 1 mile around the track. Say good morning to the boot camp ladies, and the triathlon coach who mysteriously placed a water bottle in lane 3 at the start line…
Circle up for Good Mornings x20, Imperial Walkers x16, Rotating Lunges x 16
Toe the line for a set of intervals
1 mile at 10k race pace (~45-60 sec slower than mile pace)
– 3 min recovery
3 x 200 at Mile Pace with 200 jog
– 2 min recovery
1 mile at 10k – 10sec
– 3 min recovery
3 x 200 at Mile Pace with 200 jog
– 2 min recovery
1 mile at 10k-20sec
Circle up for a late count-o-rama, name-o-rama
Announcements
* Beep Test next week. Great VO2max / Fitness test on a 20m circuit
* #brr in 51 weeks…
Prayer requests
* YHC’s brother – was let go last Friday and celebrated his daughter’s first birthday on 9/19. Tough times, left him up for strength
* Lamp’s co-worker
